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Jumping for Distance (Part 2): The One-Foot Jump

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In Part 1, I wrote about how I think this concept of jumping up with both feet for more power may have come about in part due to misinterpretation of still photography and force plate data, self-propagation, and a possible case of correlation vs causation. I also covered reasoning why these players are often airborne, and that can be from flawed setups that include overly wide stances and/or lead foot positions that are too closed at setup or a re-planted lead foot that ends up too closed during the downswing.

In Part 2, let’s look at what I feel is a better alternative, the one foot jump. To me, it’s safer, it doesn’t complicate ball striking as much, and it can still generate huge amounts of vertical ground force.

First, set up with an appropriate stance width. I like to determine how wide to stand based on the length of your lower legs. If you go to your finish position and stand on your lead leg and let your trail leg dangle down so your knees are parallel, your lower trail leg should extend only as far back as it will go while being up on the tip of your trail toe. If you roll that trail foot back down to the ground, viola, you’ll have a stance width that’s wide enough to be “athletic” and stable but not so wide you lose balance when swinging. You can go a little wider than this, but not much.

To contrast, the stance below would be too wide.

Jumping off the ground can be caused by too wide of a stance and lead foot position that is too closed at setup

Second, make sure your lead foot is open sufficiently at address. I’ve previously outlined how to do both these first two points in this article.

Third, whether you shift your weight to your trail foot or keep a more centered weight type feeling in the backswing, when you shift your weight to your lead foot, be careful of the Bubba replant, and then push up with that lead leg to push your lead shoulder up. This is the one-foot “jump” and it will take advantage of parametric acceleration (read more about that here).

But also at the same time, shift your lower spine towards the target.

From a face-on viewpoint, this can look like back bend, but in 3D space it’s side bend. It kind of feels like you are crunching the trail side of your mid-section, or maybe just bending over to the side to pick up a suitcase, for example. This move helps lower your trail shoulder, which brings down the club (whereas this is more difficult to do if you try to two-foot jump with your trail leg). It also helps you to keep from getting airborne off your lead foot. Further it doesn’t change your low point (by not changing the relative position of the C7 vertebrae in its general orb in space) and complicate ball striking like a two-foot jump does.

At this point, the club releases and you can stand up out of the shot (you don’t need to transition in to any sort of dangerous back bend) in balance on your lead foot having generates tons of vertical ground force without having jumped off the ground or putting yourself at risk for injury.

“Movember” mustache… not required!

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Jaacob Bowden is a Professional Golfer, PGA of America Class A Member, Top 100 Most Popular Teacher, Swing Speed Trainer, the original founder of Swing Man Golf, the co-creator of "Sterling Irons" single length irons, and has caddied on the PGA TOUR and PGA TOUR CHAMPIONS. Formerly an average-length hitting 14-handicap computer engineer, Jaacob quit his job, took his savings and moved from Kansas to California to pursue a golf career at age 27. He has since won the Pinnacle Distance Challenge with a televised 381-yard drive, won multiple qualifiers for the World Long Drive Championships including a 421-yard grid record drive, made cuts in numerous tournaments around the world with rounds in the 60s and 70s, and finished fifth at the Speed Golf World Championships at Bandon Dunes. Jaacob also holds the championship record for golf score with a 72 in 55 minutes and 42 seconds using only 6 clubs. The Swing Man Golf website has more than 8,000 members and focuses primarily on swing speed training. Typically, Jaacob’s website members and amateur and tour player clients will pick up 12-16 mph of driver swing speed in the first 30 days of basic speed training. You can learn more about Jaacob, Swing Man Golf, and Sterling Irons here: Websites – JaacobBowden.com & SwingManGolf.com & SterlingIrons.com; Twitter - @JaacobBowden & @SwingManGolf & @SterlingIrons; Facebook – Facebook.com/JaacobBowdenGolf & Facebook.com/SwingManGolf & <Facebook.com/SterlingIronsGolf; Instagram - Instagram.com/JaacobBowden YouTube – YouTube.com/SwingManGolf – More than 2.8 million video views

10 Comments

10 Comments

  1. Brian Mills

    Dec 15, 2017 at 5:55 pm

    I assume the guy in the skeleton suit is Mike Austin?

  2. Alfred

    Dec 15, 2017 at 7:53 am

    Parts 1 and 2 are lovely articles, but as a very long hitter (but just a bit better than average golfer – putting…) I can testify that the mechanical generalities written about are fine in the laboratory, but general models don’t cut it on the golf course. We all have differently proportioned and/or more or less marginalized bodies, whether from injury, habit or genetics. Everybody has to find their own swing based on our own eccentricities. I’ve tried the formula written about above – go to your lead leg with the trailing toe on the ground and then move down into a proper stance width (ore or less) – and if I were to adhere to this model, my hips are totally out of whack (typically badly open) because of my life history of injuries and habits from other sports played. My “most balanced” (and most effective) stance width would be “too wide” for the author. My buddies see me walk all over the place and jump as I hit when my ball striking is at its best because of the relative stability of my upper body that my “too wide” stance allows. A narrow stance which typically opens my hips at set-up usually results in my front leg posting up and spinning out, causing me to lose balance and thus creating a need to compensate with my smallest muscles (hands, wrists, forearms) in an attempt to square the club face at impact. My best set-up is one that allows my upper body to remain as stable as possible through impact – “level and square” – while my lower body does what it needs to do to get out of the way. Let’s not forget that the best ball strikers in the world do what they do however they do it because their conditions – exemplary practice, coaching and physical training – allow them to do it. For the rest of us, without all the time we’d like to practice, the deep pockets for consistent and excellent coaching and bodies not trained since youth to hit golf balls, we have to make do with finding a technique to best allow us to square the club face with the ball to get it to the target. My advice – work yourself into a posture relative to the target line which allows your arms to swing in front of you as your lower body clears – all without breaking (cupping) the leading wrist as you come into the ball at impact, which allows you to finish your swing in a balanced and comfortable posture facing “towards” the target. It’s personal.

    • stevek

      Dec 17, 2017 at 2:09 pm

      Thank you Charles “Alfred” Barkley …. Alabamy bound … 🙂

  3. Kyle

    Dec 14, 2017 at 8:49 pm

    Jaacob, any examples of PGA tour pros that would represent good examples of this method?

    • Jaacob Bowden

      Dec 15, 2017 at 11:16 am

      Guys that have a lot of these things (front foot sufficiently open at setup, not too wide of stance at setup, pretty good footwork, increasing spine angle from a face-on viewpoint, pushing up somewhat with the lead leg, not getting airborne or spinning out on the front foot, finishing in balance, etc)…Sam Snead, John Daly, and Mike Austin come to mind. I’m sure there are many more, but those are usually the ones I think of first.

      In the swing at 0:45 in https://www.youtube.com/watch?v=Qv_hi0mQr0s&t=44s, you can really see Austin pushing up with his lead leg. The swing at 1:13, you can see him increasing his spine angle on the way down.

  4. stevek

    Dec 14, 2017 at 11:31 am

    LD contestants generate so much centrifugal force pulling them outwards and downwards they jump up to counteract these high centrifugal and ground reaction forces.

  5. juststeve

    Dec 14, 2017 at 11:26 am

    I like what he says about stance width. It is easy to get too wide.

    Steve

    • stevek

      Dec 14, 2017 at 2:27 pm

      A wider stance is necessary to counter the high lateral thrust forces generated when weight is shifted so fast. No mystery here.

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Davies: The Trail Elbow In The Downswing

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In this video, I discuss the role of the trail elbow in the downswing. I also share some great drills to help golfers deliver the trail elbow correctly, which will help improve distance and contact.

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The 3 different levels of golf practice

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“I would have practiced as hard, but I would have made my practice more meaningful. I would have worked more on my short game and putting. I would’ve done a lot more drills to make the practice more meaningful, and I would’ve added pressure to the practice as much as possible.” — Lee Westwood

Now here’s the rub. Practice is not monolithic! I approach practice as having three different, distinctive and separate curriculum and criteria.

  • Level 1: Basic
  • Level 2: Advanced
  • Level 3: Extreme

Basic Practice (Level 1) by definition is “repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.” Basically, it’s doing the same thing over and over again to get better at it. My favorite skill that requires practice is the 76-yard “flighted wedge.” I do it, and I recommend it be done at every range practice session. Additionally, I identify and then practice as many different “skills” that are required to hit different golf shots. I have found that a non-pressurized environment is the best way to practice in a basic model.

It goes without saying that golf is not played in a pressure-free environment, so basic practice doesn’t help us play golf. The prime objective of Level 2 Practice (Advanced Training) is to take what you do in Basic Practice to the golf course.

First, create on-course situations that require you to hit the shots you have practiced. There should be rewards for demonstrations of competence, and there should be consequences for demonstrations of incompetence

“When you practice, try to find a situation to fit the shot you’re trying to practice.” — Ben Hogan

For example, a major problem is the unevenness of the lies you will encounter during play as opposed to the lies you used for your drills. From marginal to extreme, lies are difficult to replicate on the practice tee. So, play a round of golf and move the ball into the most undesirable lie that is very close to where you are.

Another example would be duplicating the creativity that is sometimes required during actual play. The prime example of that would be the sensation of “being in-between clubs.” I would suggest that you play an occasional round of golf using only half of your clubs. Take two wedges instead of four. Take only the “odd” or “even” numbered irons. Look at not taking the driver, or not taking all of your fairway clubs. I have not taken my putter, which forced me putt with my sand wedge!

A third example would be to play a round of golf and deliberately miss every green in regulation. Should your ball accidentally finish on the green in regulation just move it off into the rough, a bunker or whatever else could use the extra attention. You can create games where your opponent moves your ball off the green into something that would be advantageous to him.

Level 2 Practice is conducted on the practice ground as well as on the course. What I do and recommend is to take each of the shots, skills and drills used in Level 1 and add some accountability to the range experience. I have my students and clients use a “Practice Book” to schedule activities and to keep track of improvement.

Author Note: I will send you a sample practice book page that many of my players actually use. Request it at edmyersgolf@gmail.com.

Please be advised that Level 2 Practice can feature games, wagering or other forms of friendly competitions because they should only activate the lesser emotions of irritation, annoyance, anticipation, anxiousness, joy, pleasure and disappointment. Dealing with these feelings in practice will help you recognize and deal with the minor stresses experienced by most recreational golfers.

Stress is the major cause of “CHOKING.”

Stress, by definition “is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.” Stress can ruin our ability to perform when we experience the major emotions such as fear, anger, shame, humiliation, euphoria, ridicule, betrayal, doubt and/or disbelief.

Level 3 Practice (Extreme Preparation) is on-course training sessions best suited for very serious competitive golfers. The more a player is able to compete in a simulated or controlled environment that accurately replicates the actual “pressures” that produce the kind of stresses that can effect performance, the better the player will perform when stressed in actual tournaments or events. Please be advised that Extreme Practice DOES NOT feature games, gambling or “friendly” competitions. They don’t control the conditions of play sufficiently to replicate the type of pressure that would induce “stress.”

“Simulation, which  is a technique (not a technology) to replace and amplify real experiences with guided ones, often “immersive” in nature, that evoke or replicate substantial aspects of the real world in a fully interactive fashion.” For many years now, the medical profession has used simulations to train doctors, the military has used simulations to prepare troops for the realities of the battlefield and aviation has used simulators to train pilots. Simulating has the added benefits of being cost and time effective while producing verifiable results.

If it’s possible for airlines to replicate every possible scenario that a pilot could experience in the cockpit by using simulations, then why isn’t it possible to replicate situations, and subsequent emotional responses, that a competitive golfer could experience on the golf course? Let me give you an example of what I mean.

“I got nervous all the time, as nervous as the next guy. It’s just that I caught myself before it became destructive.” Jack Nicklaus

Recent events at the WGC-Dell Technologies Match Play gives us some evidence of the destructiveness of uncontrolled emotions. Justin Thomas said that he couldn’t get the thought out of his mind of becoming the No. 1-ranked player in the world should he defeat Bubba Watson in the semi-finals, which he failed to do.

“I haven’t had such a hard time not thinking about something so much,” Thomas said. “And that really sucked. I couldn’t stop thinking about it, to be perfectly honest.”

Then there was Ian Poulter being told that with his win over Louis Oosthuizen he had earned a spot in this years’ Masters tournament only to be told 10 minutes before his next match that he had not actually secured the coveted invitation. With elation, joy and satisfaction jerked away and replaced with disappointment, and possibly anger, the Englishman went out and got whipped by Kevin Kisner 8 & 6!

I concede that Justin Thomas’ and Ian Poulter’s situations were so unique that simulation-based practice and preparation techniques may not have been available to them, but now they both must know that their performance was effected negatively by mental stresses. And with that knowledge they may want to get tougher mentally. Level 3 Practice does that!

Not all that long ago, I was approached by a PGA Tour veteran for some on-course, one-on-one training. He was experiencing severe “choking” in pressurized short-game situations. So I took him out on the course and we replicated the exact shots he had problems with in the past. He demonstrated that he could perform each and every shot in a stress-free environment. We went into a “low-stress” training environment and his performance began to suffer. Then, at his urging to get “real,” we went into a “high-stress” practice mode and he melted down. Without going into details, he became so angry that not only couldn’t he hit golf shots, he tried to run me down with the golf cart as he retreated to the safety of his car.

Now, that’s not the end of the story. A few hours later, after some soul searching, he apologized for his lack of self-control and acknowledged that he had recognized the early signs of stress growing internally as we worked. We went back out onto the course and got back to work.

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Winning Ways: Here’s what it takes to become a winner in Junior Girls golf

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Every competitive golfer strives to win, and I want to help them achieve their goals. Recently, I wrote a story highlighting the statistics behind winning in junior boys golf, and how they can do it more often. Now, we set out to examine the data on winning in junior girls golf, and provide ways they can improve. The data is based on an analysis of tournament results from all events during the 2017 year from the Junior Tour of Northern California. We then asked stats guru, Peter Sanders, Founder of ShotByShot.com, to provide the stats related to the winning scoring numbers that we found. Finally, we discuss ways that juniors can practice building skills and work towards becoming tournament winners.

The Winning Scores

In 2017 the Junior Tour of Northern California held 26 tournaments with 850+ members. According to our data collection based on information available on the website, the average girl’s tournament course measured 6145 yards. The average winning score for girls was 146 (36 holes), or 73 per round. Ten of the 22 tournaments where won with scores of 144 or better and the low 36 holes total was a whopping 133! In the data collection we also collected the average 10th place scores girls. The average 10th place score for girls was 159 or 79.5.

The Winning Stats

We provided the numbers to statistics expert Peter Sanders. Peter’s company has been providing Strokes Gained analysis for golfers for the last 29 years. Peter is the founder of ShotByShot.com, a website that provides golfers at all levels with Strokes Gained analysis, pinpoints specific strengths and weaknesses and highlights improvement priorities. Since the launch of ShotByShot.com in 2005, Peter has collected over 317,000 rounds. Accordingly, Peter has agreed to share the numbers, below, for a typical female player who averages 73. There are two important points to consider when reviewing these statistics:

  1. In order to have a complete picture of the puzzle that is golf, one must consider the ERRORS, or lack thereof, that play such an important role in scoring at every level. Even the 650+ PGA Tour stats ignore these important miscues. Shot By Shot has included them in their analysis from the beginning and they are highlighted in the infographics below.
  2. The data provided represents only tournament rounds. As such it will primarily represent the high school and college programs that use ShotbyShot.com

Infographics Created by Alexis Bennett

The Winning Preparation

Junior girls are encouraged to use these stats as a benchmark against their own performance to determine where they might need to improve against the “typical 73 player.” After identifying gaps in their game, they can then create practice plans to help improve. For example, a junior might notice they have more 3-putts than the model. To improve, they could work put more time into practice, as well as playing games on the golf course like draw-back and 2-putt.

  • Drawback is a game where after your first putt, you draw the second putt one putter length away from the hole. This often changes a shorter putt (> 2 feet) to a putt of between 3.5 – 5 feet. This putts significantly more pressure on your putting.
  • You may also play Two-Putt, a game where when you reach the green, you (or your playing competitor) tosses the ball away from the hole. You must 2-putt from that spot to move to the next hole (even if it takes a couple attempts!).

Others reading this article might find that they don’t hit enough greens. Improving this area will require more consistent strikes, which may require further technical development and block practice, as well as working on the golf course. To start, I would recommend that every junior implement the yardage rule. The yardage rule works like this; figure out the distance to the very back of the green. For example, this number may be 157. Then figure out what club ALWAYS flies 157, which might be 6-iron. Then choose 7-iron for the shot. This way your best shot will not fly the green, your average shot will likely be in the middle of the green and your less-than-perfect shot will hopefully end up on the front of the green.

During practice rounds, play competitive games with yourself to sharpen your ability to hit greens. For example, if you normally hit 7 greens per round, in practice your goal might be 9. You would track your results over a month and then see your progress.

Beyond building individual skills, like hitting greens or working on putting, junior golfers need times to play competitive rounds on their home golf courses. Ideally, these rounds are played against other people with similar skills and done under tournament like conditions with consequences (loser buys winner a coke or cleans their golf clubs). Playing hundreds of rounds at your home golf course under these conditions gives you a unique opportunity to sharpen your game, learn your tendencies and build skills such as endurance and mental toughness. Most importantly, it teaches you to win and shoot under par!

Please also keep in mind building these skills may take months (or even years). In my own personal experience, when I set out to improve my birdies per round, it took nearly 4 months and 75+ rounds and significant practice to begin to see a change. Depending on your schedule and access to resources like a golf course and instructor, some changes might take a year or more. Regardless, don’t ever worry; building a solid foundation in golf will always lead to rewards!

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